9 x 30 seconds on 45 seconds off alternating between 1) kipping toes to bar 2) ring MU 3) arch hold B) Every 3 minutes for 4 rounds: Row 20/16 calories 5 Squat cleans (155/105lb) 20 lateral jumps over bar
A) Work up to a heavy 3 back squat. Then do 2×3 @ 75-80%of heavy 3. B) 15 minute alternating EMOM for max reps: 1) db snatch (50/35lb) 2) db overhead squat 3) burpee over db 4) renegade rows 5) rest
A) 10-8-6-4-2 touch and go power snatches. Ascending weight . Take ~2 minutes rest after each set. *15 minute cap. B) 3 rounds for time: Run 400mw slam ball or med ball 15 pullups 30 jumping lunges
A) 9x 30 seconds on 45 seconds off alternating between 1) kipping HSPU 2) kipping pullups 3) hollow rocks B) 4 rounds for time: 15 db thrusters (35/25)(50/35) 20 box jumps 15 db power cleans
A) Work up to a heavy 5 back squat. Then do 2×5 @ 75-80% of heavy 5. B) 5 minute AMRAP: 21-15-9 hang power clean (95/65lb) bar over burpee Rest 3 minutes. 5 minute AMRAP: 21-15-9 hang power clean (95/65lb) bar over burpee
A) 10-8-6-4-2 touch and go power clean and jerks. Ascending weight. Take ~2 minutes rest after each set. *15 minute cap B) 10 rounds I-go-you-go : 20/16 calorie row 15 toes to bar *20 minute cap
